100 Mtn. Climbers
X3
10 Groiners
10 Samson Stretch
10 Bar Kips
5 Rounds for Time:
5 Man Makers (50/25)
10 Dumbbell Lunges (50/25)
15 T2B
20 Cal Assualt
HYPERTROPHY
Weighted and Body Weight Dips*
*See image fro instructions
5×2 @90% from rack
3:00 of Jack Knife Crunches
Bike :90
Then
Burgener Warm-up
Then
Squat Snatch to WOD Weight
9-7-5
Muscle-ups
Snatch, 135#/95#
HYPERTROPHY
GHD Kayaks and Banded Planks*
*See image for instructions
Paude once below the knee, and another just above the knee. 5×2 AHAP
See Core in HYPERTROPHY for today.
Flight Simulator
For Time:
5-10-15-20-25-30-35-40-45-50-55-50-45-40-35-30-25-20-15-10-5 reps of:
Unbroken Double Unders
or Unbroken Single unders
10 Min Cap
For Time:
21-15-9
Burpees
KBS (53/35)
Box Jumps (24/20)
Then
Est. 10 RM
HYPERTROPHY
400m Sled Drag
Rest Day
50 Strict T2B
Run 400m
X3
5 Pass Thrus
5 Barbell Toe Touch
5 Hang Cleans
5 Push-Press
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
HYPERTROPHY
Barbell 7’s Curls*
*Please see image below for description.
4×3 AHAP across.
400′ OH Barbell Carry (135/95)
Ski 300m
X3
10 Pike Situps
10 Russian Lunges
10 DB Thrusters
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Then
HYPERTROPHY
Pullovers and Banded Push-ups*
*See illustration for set-up
Perform 15 reps of Pullovers followed by max reps banded push-up, rest 2-3 min then 2 more additional rounds.
4×3 AHAP across
AMRAP in 5 min:
Nigja Sit-ups
